There’s nothing quite like a steaming bowl of classic split pea soup to warm you from the inside out. This recipe is a timeless comfort food, packed with plant-based goodness. It’s incredibly satisfying, boasting a whopping 24 grams of protein per two-cup serving, making it a meal that truly sticks to your ribs. Paired with a crusty slice of bread for dipping, it’s the perfect wholesome lunch or dinner. Plus, it freezes beautifully, so you can have a quick, nourishing meal ready to go anytime!
Ingredients
• Makes 9 cups / 2.25 L
• 1 tablespoon / 15 mL coconut or olive oil
• 1/2 onion, diced
• 1 cup / 250 mL diced carrots
• 1 cup / 250 mL diced celery
• 2 cloves garlic, minced
• 8 cups / 2 L water
• 2 cups / 500 mL dried green split peas, picked over and rinsed
• 3 bay leaves
• 5 whole cloves
• 1/2 teaspoon / 2 mL salt, or to taste
• Pinch of black pepper
• 1 tablespoon / 15 mL chopped fresh parsley, for garnish
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 3-5 minutes, until softened and translucent.
2. Stir in the diced carrots, celery, and minced garlic. Cook for another 3 minutes, stirring occasionally, until fragrant.
3. Pour in the water and add the rinsed split peas, bay leaves, and whole cloves.
4. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for about 1 hour, or until the peas are completely soft and have broken down.
5. Remove the bay leaves and cloves. If the soup is too thick for your liking, stir in a little more water until it reaches your desired consistency.
6. Season with salt and pepper to taste. Serve hot, garnished with a sprinkle of fresh parsley.
Nutritional Information
• This soup is a nutritional powerhouse! A single 1-cup (250 mL) serving provides approximately 189 calories, 12 grams of protein, and an impressive 13 grams of dietary fiber. It’s also a fantastic source of essential minerals like iron, potassium, and folate.
Pro Tips
• For an ultra-creamy texture, use an immersion blender to partially or fully blend the soup after it’s cooked. Just be sure to remove the bay leaves and cloves first!
• To mimic the smoky flavor of traditional ham-based split pea soup, add 1/2 teaspoon of smoked paprika or a few drops of liquid smoke along with the other spices.
• This soup freezes wonderfully. Let it cool completely, then pour into freezer-safe containers or bags. It will keep for up to 3 months. Reheat gently on the stovetop.
• Wait to add the salt until the end of the cooking time. Salting the peas too early can sometimes prevent them from softening properly.
FAQ
Q: Where does the protein in this vegetarian split pea soup come from
A: The impressive protein content, 12 grams per cup, comes directly from the green split peas. They are a nutritional powerhouse and an excellent plant-based source of protein and fiber, making this soup a complete and satisfying meal without any meat.
Q: How can I get a smoky flavor without using ham
A: To achieve that classic smoky depth, add 1/2 teaspoon of smoked paprika or a few drops of liquid smoke when you add the other spices. This is a fantastic vegetarian trick to mimic the savory flavor of traditional ham-based soups.
Q: Is this split pea soup recipe vegan
A: Yes, this recipe is naturally vegan as written. It uses plant-based oil and derives its rich, creamy texture from the peas themselves rather than any dairy products. Just be sure to use coconut or olive oil as suggested.
Q: Can I make this soup ahead and freeze it
A: Absolutely! This soup is perfect for meal prep because it freezes wonderfully. Allow the soup to cool completely, then pour it into freezer-safe containers or bags. It will keep for up to 3 months for a quick and wholesome meal anytime.
